Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Roasted Cottonseed

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Roasted Cottonseed

59.3g

Roasted Glandless Cottonseed Kernels have 19.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Roasted Cottonseed?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Roasted Cottonseed

24%

60%

16%

300 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Roasted Cottonseed

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.45%3.35g

Fat

22%21.5g

3.35 gvs21.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.51g

Saturated Fat

18%5.75g

0.51 gvs5.75 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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75.7%1.2g

Omega 3

2.56%0.041g

1.2 gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.1%0.36g

Omega 6

62.3%10.6g

0.36 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.4%55g

Carbohydrate

10%13g

55 gvs13 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.5%15.6g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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13.2%9.58g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

9.58 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%8.65g

Glucose

8.65 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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91%34.6g

Fiber

8.6%3.26g

34.6 gvs3.26 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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58%32.4g

Protein

34.5%19.3g

32.4 gvs19.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Chopped Broccolivs Roasted Cottonseed

66.7%600μg

Vitamin A

1.45%13μg

RAE, retinol activity equivalents

600 μgvs13 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51%0.61mg

Vitamin B1

37%0.44mg

Thiamine

0.61 mgvs0.44 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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85.2%1.1mg

Vitamin B2

11.6%0.15mg

Riboflavin

1.1 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.42mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs1.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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64.4%3.2mg

Vitamin B5

5.4%0.27mg

Pantothenic acid

3.2 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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115%1.5mg

Vitamin B6

35.7%0.46mg

Pyridoxine

1.5 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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193%773μg

Vitamin B9

34.5%138μg

Folates and Folic Acid

773 μgvs138 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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723%651mg

Vitamin C

5.93%5.34mg

Ascorbic acid

651 mgvs5.34 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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94%14mg

Vitamin E

Tocopherols and Tocotrienols

14 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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780%936μg

Vitamin K

Phytomenadione or phylloquinone

936 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Chopped Broccolivs Roasted Cottonseed

64.6%646mg

Calcium

5.93%59.3mg

646 mgvs59.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48.7%0.44mg

Copper

79%0.71mg

0.44 mgvs0.71 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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117%9.35mg

Iron

40%3.2mg

9.35 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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49.5%208mg

Magnesium

62%261mg

208 mgvs261 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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147%3.4mg

Manganese

56.2%1.3mg

3.4 mgvs1.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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82.4%577mg

Phosphorus

67.8%474mg

577 mgvs474 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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72%2446mg

Potassium

23.5%800mg

2446 mgvs800 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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58.7%32.3μg

Selenium

32.3 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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18.5%277mg

Sodium

0.99%15mg

277 mgvs15 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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50.3%5.54mg

Zinc

32.3%3.56mg

5.54 mgvs3.56 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.5%1055g

Water

0.075%2.76g

1055 gvs2.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Roasted Cottonseed:

Frozen Chopped Broccoli, Unprepared has 46 times more Vitamin A, 1.4 times more Vitamin B1, 7.3 times more Vitamin B2, 3 times more Vitamin B3, 11.9 times more Vitamin B5, 3.2 times more Vitamin B6, 5.6 times more Vitamin B9 and 122 times more Vitamin C than Roasted Glandless Cottonseed Kernels.
Both Frozen Chopped Broccoli, Unprepared as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Roasted Cottonseed:

Frozen Chopped Broccoli, Unprepared has 10.9 times more Calcium, 2.9 times more Iron, 2.6 times more Manganese, 1.2 times more Phosphorus, 3.1 times more Potassium, 18.7 times more Sodium, 1.6 times more Zinc and 382.8 times more Water than Roasted Glandless Cottonseed Kernels.
While Roasted Glandless Cottonseed Kernels contain 1.6 times more Copper and 1.3 times more Magnesium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has 29.6 times more Omega 3, 4.2 times more Carbohydrate, 10.6 times more Fiber and 1.7 times more Protein than Roasted Glandless Cottonseed Kernels.
While Roasted Glandless Cottonseed Kernels contain 6.4 times more Fat, 11.3 times more Saturated Fat and 29.6 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Roasted Glandless Cottonseed Kernels have similar amounts of Energy per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliRoasted CottonseedVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Whole Roasted Squash SeedsRoasted CottonseedVS Whole Roasted Squash Seeds

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Roasted Cottonseed

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Roasted Cottonseed?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: